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Looking for ways to grow old gracefully? Perhaps, the answer is in your gut
Have you ever been in a situation where the foods you’ve always enjoyed suddenly start to trigger IBS (irritable bowel syndrome), bloating and digestive issues?
As we grow older, our bodies change, and one of the most intriguing transformations takes place in our gut – home to the trillions of microorganisms collectively known as the microbiome.
In fact, the link between the human microbiome and age is strong enough that scientists were able to predict biological age using the microbiome within a few years.
Meet the expert:
Dr Nabeetha Nagalingam is a principal translational scientist at OMED Health and Owlstone Medical
Typically, as we age, a notable shift happens in the composition and diversity of our gut microbiome. Thanks to dietary changes, medication use, and changes in social contact, the microbial community structure is altered (which then contributes to the physiological and biochemical changes as part of the ageing process).
Research published early this year by Nature Microbiology showed that healthy centenarians have a ‘healthier’, more diverse make-up of microbiome compared to less healthy, younger individuals. So, could the key to a longer, healthier life lie in our gut?
How does the microbiome affect our health?
Our gut microbiome is an intricate ecosystem of bacteria, fungi and viruses that plays a pivotal role in maintaining our overall health.
While most of us know that the gut microbiome is crucial for our digestive health, it also contributes to our immune function – by boosting our ability to defend against infections – our metabolic health, fending off metabolic-related issues like obesity and type 2 diabetes; and brain function, through the gut-brain axis, the intricate communication system between the gut and brain.
The relationship we have with our microbiome is established within the first few years of our lives, and influenced by a myriad of factors that include genetics, our environment and the people we interact with. Family members who live together tend to have similar microbiomes.
These early changes are initially rapid until just past adolescence. Then the microbiome is fairly constant, fluctuating with certain events like pregnancy, illness or dietary changes. Then another significant shift begins as we approach our senior years.
How does the microbiome change as we age?
Research papers on the microbiome suggest that the connection between age and the microbiome is a two-way street. As we age, our microbiome changes, and these changes can, in turn, influence how we age.
Anti-inflammatory ‘good’ microbes tend to decline, while ‘bad’ species – that lead to more inflammation and have disease-causing potential – increase.
This imbalance in the microbiome may not only explain why certain foods, like fried onions for example, cause more bloating in a 40-year-old than a teenager but could also contribute to the increased risk of diseases commonly associated with ageing, such as cardiovascular disease, Alzheimer’s and type 2 diabetes.
Hormonal changes experienced during menopause have also been linked to a lower gut microbiome biodiversity by scientists, but more investigation in this area is needed to better understand how this can affect women’s health.
Crucially, studies that have been conducted on the microbiomes of healthy older individuals who have a good diet and show minimal cognitive decline have revealed intriguing exceptions to the norm. Many of these had a more diverse microbiome than relatively younger counterparts and contained specific bacterial species that are typically lost with physiological decline.
A 2022 study from Nature Reviews Microbiology also indicates that, as we age, a healthy microbiome is continuously re-shaped to accommodate changes to our body and lifestyle. This pliability is a hallmark of good health. Thus, the microbiome of a healthy young person would be different from that of a healthy older person.
Our microbiomes also tend to become more unique as we become older, since we lose some common bacteria found in middle-aged adults and gain some rare species.
The changes in old age can, of course, differ among individuals, and may also be associated with beneficial effects. This highlights the unique relationship we have with our microbiomes, particularly in our senior years.
The microbiomes of centenarians may hold the clues for a longer and healthier life as we learn more about the roles of these rare microbial species. But our understanding is still evolving and the data we have is just a snapshot of the dynamic microbiome. Different people can have unique but ‘healthy’ microbial compositions, and pinpointing their crucial and common functions might unlock the clues to longevity.
How to improve your gut microbiome as you get older
While changes in our microbiome are inevitable as we age, there are small tweaks in your nutrition you can make to boost your gut health to promote a longer, healthier life:
1. Eat a varied diet
It’s important to eat a wide variety of foods including fruits, vegetables, whole grains and lean proteins to promote a healthy gut. A diverse diet provides different types of fibre and nutrients and is one of the best ways to nourish various gut bacteria.
2. Prioritise fibre-rich foods
Make sure you’re getting enough foods that are high in fibre in your diet, like legumes, vegetables and whole grains. Fibre acts as a prebiotic, acting as food for the friendly bacteria in your gut and promoting their growth and diversity.
3. Try probiotics and prebiotics
Consider incorporating probiotics (live beneficial bacteria) and prebiotics (nourishment for beneficial bacteria) into your diet through supplements or fermented foods like yoghurt and kefir. These could help to maintain a healthy microbial balance in your body. And you may find that some work better than others for you, so take note of how you feel after taking them.
4. Stay hydrated
Water is essential for maintaining the gut’s protective mucus layer and supporting digestion, so make sure you’re keeping well hydrated throughout the day.
5. Try to manage stress
Chronic stress has been found to negatively impact the gut microbiome. Practising mindfulness, meditation and regular exercise can help to reduce stress day-to-day and significantly help in maintaining a balanced gut microbiome.
6. Listen to your gut
This is the most important advice I always give. Because our microbiomes are so unique, what works for one person might not work for another. Keep a food diary or track your gut reaction through new technology and tools like breath testing devices to figure out what foods and activities help your gut vs trigger symptoms. Getting to really understand our own gut is the best way to know how to keep it healthy in the long term.
Check-in with your healthcare professional
As a final note, you know your body best. If something doesn’t feel right, be sure to consult your doctor.
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